Elitetrack: Sport Training & Conditioning

i use a double arm swing for my first phase of the triple jump. i dont know if this is why but i always slow down and load up for my first phase. i have tried everything. should i switch to a single arm at take off maybe? this is also throwing off my long jump because i take off just like i do for the triple jump. i know speed is important so what should i do?

The double arm swing does seem to cause a little deceleration on the hop, especially if you're not perfect in executing it. I'd suggest trying the single arm for the hop and see how that works. Many athletes find it much easier and more natural to set up the hop.

lanceam24 - 02 April 2007 04:41 PM

this is also throwing off my long jump because i take off just like i do for the triple jump.

You use a double arm swing for the LJ? That's definitely not the most effect way to jump. 

I agree with mike. Definitely consider using the single arm through the 1st phase (and perhaps the second, as well). Note that there are different styles of single arms too. The pre double arm loading that you're experiencing was messing my triple jumps up big time until I got with an Olympian who switched me to single this summer. The change got me from being stuck at 45'-46' for years, to going 48'5", overcoming my technique frustrations, and resurrecting my passion for the event. Some of your other posts I see suggest that your goal for the triple is about the same. I can send you an email that I put together for my jumpers which speaks of the benefits of the single arm in helping to achieve a better passing through the board, with better speed maintenance; it also has links to noteworthy triple jumpers 'getting it done' this way. Let me know.

i guess because i played basketball for so long, when you go up for a rebound you bend your knees and load up to get as much power as possible. this is just natural to me but i will start trying the single arm. as far as my long jump, i have never done it before and im used to triple jumping so i do it the same way. i can do run run jumps fine but its just that when i get on the runway. it may be because i do not really get a penultimate stride. last weekend at LSU i was watching the other jumpers jump. i noticed their penultimate so i tried it. it felt good, but i wound up jumping 3 feet behind the board.    o my e-mail address is

                                                Thanks fellas

saltojump5 - 04 April 2007 01:19 AM

I can send you an email that I put together for my jumpers which speaks of the benefits of the single arm in helping to achieve a better passing through the board, with better speed maintenance; it also has links to noteworthy triple jumpers 'getting it done' this way. Let me know.

i was wondering if you could send me that also im trying to improve my tj and make it to state q's my email is

Mike - What is the most effective arm movements at takeoff in the long jump?

Thanks,

Coach Glosser

Hello Saltojump5!
Can you post the email or email to me your views on the benefits of the single arm TJ takeoff?
Thanks.  Email is 

normal running action. 

Long jump take off effectively should be a split arm action that is an exaggeration of a run. The goal of any jump is being as efficient as possible in maintaining speed at/through take off.  Double arm actions have a tendency to retard this goal.

I have found single arm or one and a half to be the most effective take off for triple jump.  Double arm does have some nice possibilities, but I have seen very, very few who know how to correctly perform it.